Sleep is essential for physical and mental health. That’s why a good night’s rest is referred to as beauty sleep.
If you want beautiful sleep, keep these in mind:
- Exercise every day. Even 20 minutes of walking can help keep stress hormones from interfering with your sleep.
- Regulate blood sugar levels. Eating regularly will avoid swings in blood sugar levels. Do not eat too many carbohydrates, like breads or pastas, especially in the evening.
- Avoid foods that you may be sensitive to.
- Don’t drink any fluids within two hours of going to bed.
- Avoid caffeine, nicotine and other stimulants within four hours of bedtime.
- Avoid large meals just before bedtime. An active digestive system can disrupt sleep.
- Avoid alcohol. Alcohol will also keep you from falling into the deeper stages of sleep where the body does most of its healing.
- Avoid as many drugs as possible. Many medications, both prescription and over-the-counter, may have negative effects on sleep.
- Establish a bedtime routine.
- Minimize light, noise and temperature extremes. Consider wearing an eye mask to block out light and earplugs to block out noise.
- Remove the clock from view so that if you are not falling asleep or continue waking up, you don’t be stressed about the time.
- Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly.
- Sometimes light music is helpful for beauty sleep.
- Some cosmetic products are susceptible to sunlight so you consequently get more out of them if you use them before bed, including antioxidants such as vitamins C and E, which will stay active on your skin longer if applied at night.
Don’t read, watch television or work in bed. Use the bed only to sleep. This helps prevent the development of sleep disorders.
By Juliet Cohen